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Article #125: A Daily Relaxation Guide: Headache

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Relaxation can be an important part of and alleviate feelings of emotional
headache and migraine prevention and distress. There are a variety of musical
treatment. Although it is virtually styles but commonly used music for
impossible to avoid all sources of stress relaxation usually includes sounds of
relaxation techniques can help you to nature such as the ocean or birds. Gentle
cope with stressful events and daily life piano music is also a component of
better. It's best to try a range of relaxation tapes. Music therapy is meant
techniques to find what works for you. to promote a feeling of tranquility and
Hopefully this guide can get you started peace and will ideally help to soothe any
to a more peaceful day and better stress-related headaches.
headache management. Imagery and Affirmations
Breathing Techniques Guided imagery may be useful in providing
Relaxing is, in many ways, a learned a state of relaxation. Imagining a
skill. To relax, you should be familiar picture that gives you a sense of joy and
with your own breathing patterns, so that relaxation can bring about headache
you can alter them in ways to help you relief. You may wish to couple this with
feel more at ease. breathing exercises for greater
* Deep breathing: A very basic relaxation benefits. Affirmations involve
description of deep breathing is that it positive statements that encourage
involves a series of slow, controlled well-being and relaxation. To create your
deep breaths. With each breath, you own affirmation, you should focus on
slowly relax your body and you may also altering negative thoughts and patterns.
combine deep breathing with images of Instead of saying, 'headaches are ruining
warm and comfortable places, such as a my life,' you would perhaps try 'I am
sunny beach. Deep breathing is thought to strong and capable of coping with my
oxygenate the body more effectively and headaches.'
promote better overall health as well as Progressive Muscle Relaxation (PMR)
stress reduction, which ultimately The goal of PMR is to facilitate
prevents headaches and other ailments. relaxation by tensing an area of your
* Rhythmic breathing: This type of muscles to the point of a tight
breathing is similar to deep breathing contraction. You then hold this
but it is often timed with your contraction steadily for a few seconds,
heartbeat. You might want to find a quiet and slowly release the tension, leaving
place to sit where you can just listen to the muscles in their original untensed
your heartbeat for a few minutes. Try to state. At this point, you move beyond the
be aware of your breathing and its untensed state by consciously focusing on
pattern. With rhythmic breathing you are relaxing muscles even further.
synchronizing the amount of time between Exercise
each breath in and out. You can breathe Exercise has many benefits for your heart
in and hold for three heartbeats, for and muscles, as well as improving
example, and then slowly release. The self-esteem and releasing endorphins, the
number of heartbeats doesn't matter and body's natural painkillers. Many people
you should go with whatever feels find that exercise reduces stress
comfortable for you. significantly and thus helps to keep
Changing breathing patterns can feel a migraine attacks less frequent. During a
little strange at first but shouldn't painful migraine attack, however,
cause discomfort. It can feel unfamiliar vigorous exercise is likely not the best
modifying your breathing when you are course of action and you will probably
used to a very different way of need to lie down in a darkened quiet
breathing, especially if your breathing place.
is usually rapid and laboured as a If you're not able to perform
reaction to stress. cardiovascular exercise, you could try a
Music light walk outside. If you do choose to
People who experience headaches and do cardiovascular exercise, aim for 20-30
migraines are often highly sensitive to minutes for approximately three times per
noise and find that certain sounds can week. If time is restrictive, shorter
trigger an attack. On the other hand, bursts of 10 minutes can still provide
soothing music may serve to relax, calm health benefits such as stress relief.






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